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Beginner 4 day quick training

Muzla10

May 16th 2018

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Beginner 4 day quick training

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day training routine designed not to be more than 60 minutes in the gym.

Take it easy, build up slowly.

Monday
Tuesday
Thursday
Friday

A 7 exercises, 49 mins

	Treadmill Running	0x0 reps	rest: 20s
	Machine Leg Press	3x10 reps	rest: 15s
	Machine Calf Press	3x8 reps	rest: 15s
	Barbell Squat	3x10 reps	rest: 30s
	Machine Leg Extension	3x10 reps	rest: 15s
	Machine Seated Leg Curl	3x8 reps	rest: 15s
	Decline Crunch	5x8 reps	rest: 15s

B 8 exercises, 53 mins

	Treadmill Running	0x0 reps	rest: 20s
	Dumbbell Lateral Raise	3x10 reps	rest: 15s
	Barbell Shrug	3x8 reps	rest: 15s
	Dumbbell Incline Fly	3x10 reps	rest: 15s
	Dumbbell Bench Press	3x8 reps	rest: 15s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 15s
	Cable Bicep Curl	3x8 reps	rest: 15s
	Chin-Up	3x8 reps	rest: 30s

A2 7 exercises, 49 mins

	Treadmill Running	0x0 reps	rest: 20s
	Machine Leg Press	3x10 reps	rest: 15s
	Machine Calf Press	3x8 reps	rest: 15s
	Barbell Squat	3x10 reps	rest: 30s
	Machine Leg Extension	3x10 reps	rest: 15s
	Machine Seated Leg Curl	3x8 reps	rest: 15s
	Decline Crunch	5x8 reps	rest: 15s

B2 8 exercises, 53 mins

	Treadmill Running	0x0 reps	rest: 20s
	Dumbbell Lateral Raise	3x10 reps	rest: 15s
	Barbell Shrug	3x8 reps	rest: 15s
	Dumbbell Incline Fly	3x10 reps	rest: 15s
	Dumbbell Bench Press	3x8 reps	rest: 15s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 15s
	Cable Bicep Curl	3x8 reps	rest: 15s
	Chin-Up	3x8 reps	rest: 30s

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